Redwood City Personal Trainer Workout 7/5/13: 6 Station Fat Loss Rotation

Redwood City Personal Trainer Workout 7/5/13: 6 Station Fat Loss Rotation
3 Phase Warm-Up:
Phase 1:  Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1.     Prone Plank with Alternating Hip AB/AD *Keep 3 B’s (Engage belly, butt & bladder) *Hold hip AB for 2s each side *Look down *Shoulders back & down *Educate here about core stability needed for WOD
2.     Hand Bridge with Leg Lift *Keep bridge for 30s, lift one leg as high as possible, hold for 2 s and switch *Lock shoulders back & down- squeeze shoulder *3B’s
3.     Seated Figure 8’s *Seated with knees bent and good postureà alternate knee flexion and bring imaginary ball through legs in 8 pattern *2B’s
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is not speed here
1.     Forward Lunges *Alt. Side *Hands in athletic ready position *Shoulders back & down- squeeze shoulder blades *educate about #3 in wod
2.     Push-Ups with Various Hand Positions *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *educate about #6 in wod
3.     Prisoner Sumo Squats *Get lower with each rep *educate about #2 in wod
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.  
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (30s x 3  Sets):
1.     Plate/KB Sumo Squat *2B’s *Wide Feet *Add plate to increase intensity and stand on mats to go as deep as possible. *Lock shoulders back & down *See video: http://www.youtube.com/watch?v=jbA8akeUmpo
2.     SB Bent Over Rows/Modified Burpee *25-45 lbs *2B’s *Stay down the whole time- RowàPlankàRowàPlank *Keep chest up and core tight *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip
3.     Low Walking Lunges  *The goal is to stay as low as possible throughout lunge movement- imagine a low ceiling *This lunge is extremely challenging *3B’s *Hinge forward from hip to make easier or do normal walking lunge
4.     Battle Ropes: Egg Beaters *Rotate Externally *Elbows In *Lock shoulders back & down *Hinge from hips *2B’s *Studio: Perform outside
5.     Swiss Ball Leg Curls *Keep hips up *3B’s *Studio: Perform outside
6.     MB Push-Up -Alternate Right to Left (MB Stays in Place) *Alternate sides *Increase plyometric activity if tolerated so go faster. Control as needed. *Lock shoulders back & down- squeeze shoulder blades *Elbows in *3B’s
ARM (30s x 3  Sets):
*Perform one movement after the other in a circuit
1)    Icky Shuffle (RT-LT-RT-LT-RT-LT) *Relax heels *2B’s
2)    Run in place *Quick feet  *Toes up *3B’s
3)    Lateral Jumps *Visualize jumping right to left over a line  *Stay Tight  *Toes up *3B’s
4)    Forward-Back Jacks *Relax heels *Arms perform normal jumping jack motion and legs go forward & back *3B’s
5)    High Knee Skips  *Toes up *3B’s
6)    Frog Jumps *Get low and touch ground *Relax heels *2B’s
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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